Carbs with Low Glycemic Index Numbers (From 1 to 55) Are Better Carbohydrate Food Choices for Good Blood Sugar Control Because They Raise Blood Sugar Slowly

THE GLYCEMIC INDEX

The glycemic index, or GI, uses a scale of numbers from 1 to 100 to rank carbohydrate foods by how quickly a serving size of each raises blood sugar. Why is this important? Because carbohydrates, or carbs, such as rice, pasta, bread, and fruit, raise blood sugar more, and more quickly, than fats or proteins do.

Carbs with low glycemic index numbers (from 1 to 55) are better carbohydrate food choices for good blood sugar control because they raise blood sugar slowly.

Are you making good food choices to control your diabetes? To help you find out, check the table on the following pages, which list the glycemic index number of 100 commonly eaten carbs. Glycemic index Serving size (grams) FOOD (glucose = 100) 43 grams (g) = 1.5 ounces

BAKERY PRODUCTS AND BREADS Banana cake, made with sugar 47 60 Banana cake, made without sugar 55 60 Sponge cake, plain 46 63 Vanilla cake made from packet mix 42 111 with vanilla frosting (Betty Crocker) Apple, made with sugar 44 60 Apple, made without sugar 48 60 Waffles, Aunt Jemima (Quaker Oats) 76 35 Bagel, white, frozen 72 70 Baguette, white, plain 95 30 Coarse barley bread, 75-80% kernels, average 34 30 Hamburger bun 61 30 Kaiser roll 73 30 Pumpernickel bread 56 30 50% cracked wheat kernel bread 58 30 White wheat flour bread 71 30 Wonder™ bread, average 73 30 Whole wheat bread, average 71 30 100% Whole Grain™ bread (Natural Ovens) 51 30 Pita bread, white 68 30 Corn tortilla 52 50 Wheat tortilla 30 50

BEVERAGES (250mL = 8 ounces) Coca Cola®, average 63 250 mL Fanta®,, orange soft drink 68 250 mL Lucozade®,, original (sparkling glucose drink) 95±10 250 mL Apple juice, unsweetened, average 44 250 mL Cranberry juice cocktail (Ocean Spray®,) 68 250 mL Gatorade 78 250 mL Orange juice, unsweetened 50 250 mL Tomato juice, canned 38 250 mL

2 Glycemic index Serving size (grams) FOOD (glucose = 100) 43 grams (g) = 1.5 ounces

BREAKFAST CEREALS AND RELATED PRODUCTS All-Bran™, average 55 30 Coco Pops™, average 77 30 Cornflakes™, average 93 30 Cream of Wheat™ (Nabisco) 66 250 Cream of Wheat™, Instant (Nabisco) 74 250 Grapenuts™, average 75 30 Muesli, average 66 30 Oatmeal, average 55 250 Instant oatmeal, average 83 250 Puffed wheat, average 80 30 Raisin Bran™ (Kellogg’s) 61 30 Special K™ (Kellogg’s) 69 30

GRAINS Pearled barley, average 28 150 Sweet corn on the cob, average 60 150 Couscous, average 65 150 Quinoa 53 150 White rice, average 89 150 Quick cooking white basmati 67 150 Brown rice, average 50 150 Converted, white rice (Uncle Ben’s®,) 38 150 Whole wheat kernels, average 30 50 Bulgur, average 48 150

COOKIES AND CRACKERS Graham crackers 74 25 Vanilla wafers 77 25 Shortbread 64 25 Rice cakes, average 82 25 Rye crisps, average 64 25 Soda crackers 74 25

3 Glycemic index Serving size (grams) FOOD (glucose = 100) 43 grams (g) = 1.5 ounces

DAIRY PRODUCTS AND ALTERNATIVES Ice cream, regular 57 50 Ice cream, premium 38 50 Milk, full fat 41 250 mL Milk, skim 32 250 mL Reduced-fat yogurt with fruit, average 33 200

FRUITS Apple, average 39 120 Banana, ripe 62 120 Dates, dried 42 60 Grapefruit 25 120 Grapes, average 59 120 Orange, average 40 120 Peach, average 42 120 Peach, canned in light syrup 40 120 Pear, average 38 120 Pear, canned in pear juice 43 120 Prunes, pitted 29 60 Raisins 64 60 Watermelon 72 120

BEANS AND NUTS Baked beans, average 40 150 Blackeye peas, average 33 150 Black beans 30 150 Chickpeas, average 10 150 Chickpeas, canned in brine 38 150 Navy beans, average 31 150 Kidney beans, average 29 150 Lentils, average 29 150 Soy beans, average 15 150 Cashews, salted 27 50 Peanuts, average 7 50

4 Glycemic index Serving size (grams) FOOD (glucose = 100) 43 grams (g) = 1.5 ounces

PASTA and NOODLES Fettucini, average 32 180 Macaroni, average 47 180 Macaroni and Cheese (Kraft) 64 180 Spaghetti, white, boiled, average 46 180 Spaghetti, white, boiled 20 min, average 58 180 Spaghetti, wholemeal, boiled, average 42 180

SNACK FOODS Corn chips, plain, salted, average 42 50 Fruit Roll-Ups®, 99 30 M & M’s®,, peanut 33 30 Microwave popcorn, plain, average 55 20 Potato chips, average 51 50 Pretzels, oven-baked 83 30 Snickers Bar®, 51 60

VEGETABLES Green peas, average 51 80 Carrots, average 35 80 Parsnips 52 80 Baked russet potato, average 111 150 Boiled white potato, average 82 150 Instant mashed potato, average 87 150 Sweet potato, average 70 150 Yam, average 54 150

MISCELLANEOUS Hummus (chickpea salad dip) 6 30 Chicken nuggets, frozen, reheated in 46 100 microwave oven 5 min Pizza, plain baked dough, served with 80 100 parmesan cheese and tomato sauce Honey, average 61 25

Source: www.health.harvard.edu/newsweek/Glycemic_index_and_glycemic_load_for_100_foods.htm